On-the-spot workouts: take an activity break wherever you are - One-, Five- & 10-Minute Solutions

Natural Health, Jan, 2004 by Linda Shelton

Add more movement to your day and you will feel more energized and alive. Choose among these one-, five- and 10-minute exercise moves, even when you're out of your regular workout environment, to enhance your health, strength, stamina, coordination and state of mind. Mix and match the given activities, which provide benefits based on the following key: (c) cardio, (s) strength/core strength, (f) flexibility and mobility, (r) restorative and (a) awareness.

at home

1 minute

TV timeout (s): During commercials, do a series of crunches, push-ups or squats.

Balancing act (s, a): While doing any stationary chore (brushing your teeth, etc.), stand on one foot for 30 seconds, then the other.

5 minutes

Sock-skate (s, c): Put on socks and "skate" across the kitchen floor--or grasp a counter and slide each foot to the side and back.

10 minutes

Shower power (f): Stretching as you take a shower or bath, helps soothe muscles and increase joint suppleness.

at work

1 minute

Natural face-lifts (a): Raise your eyebrows, open your mouth and say "aahhh" to unkink your jaw and get blood flowing to your face.

Back in action (f, a): Once an hour, exhale and round your spine to press your lower back against the back of your chair; pause, release and repeat 3 or 4 times.

5 minutes

Walk your talk (f, s, c): During phone calls, stand up and walk, step side to side, do knee lifts or stretch.

10 minutes

Coffee to go (c): During breaks, bypass the lunch room, change into walking shoes and log a half-mile in or out of the building.

gym extras

1 minute

Lunge sandwich (c, s): When you're doing cardio, squeeze in 60 seconds of walking lunges every 10 minutes.

Ball moves (s): Do the following moves for quick core training when you finish your regular workout.

1. SQUAT AND LIFT: Holding a stability ball, lift your arms overhead, squat, touch the ball to the floor and return to start position.

2. INCHWORMS: In a plank position--hands on the floor, thighs on the ball--bring your knees toward your chest, then straighten your legs.

3. KNEE LIFTS: Sitting on the ball, hands at your sides, alternate lifting each knee to your chest.

5 minutes

Cardio counts (c): After you finish training a body part (triceps, back, etc.), do 2 minutes of moderate intensity and 30 seconds of high intensity on any cardio machine.

10 minutes:

Release and de-stress (a): Take 10 in the sauna or steam room when you've finished your workout.

RELATED ARTICLE: Spur of the moment.

1 min. Tighten then relax each of your muscle groups, starting with your feet and moving up to your neck. 5 min. Waiting in line? Breathe deeply, expanding your rib cage, and visualize a beautiful place in nature. Check your posture by shifting your shoulders back and lifting your torso. 10 min. After shopping, put your packages in the car, put another dime in the meter and take a walk.